As the calendar changes, families think about changes they want to make to have a great year. Many decide to become healthier by eating well, exercising and practicing healthy habits. Not only are those ways to improve health, they also decrease the risks of type 2 diabetes.

Eating well to keep a healthy weight is one of the most important things you can do to lower the risk for type 2 diabetes. It can seem hard to make healthy food choices—especially if you’re on a budget and short on time. Choose two or three of these suggestions to start today. Then come back another day and try a few more.

  1. Save money by NOT buying soda, juice, sport drinks, sweets, chips and other unhealthy foods.
  2. Eat 100 percent whole grain pasta, breads and grains.
  3. Plan meals weekly and use a grocery list when shopping.
  4. Have fruits, vegetables, lean meats and whole grains available for meals and snacks.

Setting exercise goals as a family can be fun and help long-term health. Physical activity improves sleep, mood and ability to move and maintain healthy weight. Being a role model by doing physical activity regularly can motivate others to start exercising too. Here are a few ways to start exercising without spending lots of money:

  1. Walking, running, jogging
  2. Cleaning house
  3. Yard work
  4. Dancing
  5. Stretching

The first step to increase health is making the decision to practice healthy habits all through the year. Making small changes can improve your health and decrease the risk of type 2 diabetes.

Meg Green lives in Little Rock with her husband and daughter. She has worked at Arkansas Children’s Hospital for nine years and is a specialist in pediatrics and weight management.